0953:

By | Apr 30, 2015

WU: Please do coach Al a favor and get the the box early and start setting up. If class size is large then share a barbell & start opposite from your partner? Get your box set up between postS. Rings will set low for body row then you must set shoulder level for dips. Your BB wt from squat clean to thruster should allow for reduction of wt. to set up for thrursters. 5:15AM be ready at :20 past the hour.
WOD: 09 CHIPPER – 30 minute HARD CAP!!!!!
• 15 bb squat cleans 155/105
• 30 KTE
• 30 box jumps
• 15 MU or 30 ring rows + 30 ring dips
• 30 db push press 40/30
• 30 DU/90 SU
• 15 thruster 135/95
• 30 pull ups
• 30 burpees
• 30 OH walking lunge steps 45/25 plate

GA: 1/2 the reps and scale the load.

Category: WOD